Workouts» Dirt Destroyer» Week 4 »

4. Lumpy Ramps

10min from 25 to 75% FTP
1min @ 50% FTP
10sec @ 109% FTP
2min @ 85rpm, 50% FTP
2min @ 65rpm, from 65 to 75% FTP
2min from 75 to 85% FTP
2min @ 85rpm, from 85 to 75% FTP
2min @ 65rpm, from 75 to 85% FTP
2min from 85 to 95% FTP
2min @ 85rpm, from 95 to 85% FTP
2min @ 65rpm, from 85 to 95% FTP
2min from 95 to 105% FTP
2min @ 85rpm, from 105 to 95% FTP
2min from 95 to 105% FTP
1min from 105 to 115% FTP
5min @ 40% FTP
2min @ 65rpm, from 65 to 75% FTP
2min from 75 to 85% FTP
2min @ 85rpm, from 85 to 75% FTP
2min @ 65rpm, from 75 to 85% FTP
2min from 85 to 95% FTP
2min @ 85rpm, from 95 to 85% FTP
2min @ 65rpm, from 85 to 95% FTP
2min from 95 to 105% FTP
2min @ 85rpm, from 105 to 95% FTP
2min from 95 to 105% FTP
1min from 105 to 115% FTP
6min from 55 to 25% FTP
10min from 25 to 75% FTP1min @ 50% FTP10sec @ 109% FTP2min @ 85rpm, 50% FTP2min @ 65rpm, from 65 to 75% FTP2min from 75 to 85% FTP2min @ 85rpm, from 85 to 75% FTP2min @ 65rpm, from 75 to 85% FTP2min from 85 to 95% FTP2min @ 85rpm, from 95 to 85% FTP2min @ 65rpm, from 85 to 95% FTP2min from 95 to 105% FTP2min @ 85rpm, from 105 to 95% FTP2min from 95 to 105% FTP1min from 105 to 115% FTP5min @ 40% FTP2min @ 65rpm, from 65 to 75% FTP2min from 75 to 85% FTP2min @ 85rpm, from 85 to 75% FTP2min @ 65rpm, from 75 to 85% FTP2min from 85 to 95% FTP2min @ 85rpm, from 95 to 85% FTP2min @ 65rpm, from 85 to 95% FTP2min from 95 to 105% FTP2min @ 85rpm, from 105 to 95% FTP2min from 95 to 105% FTP1min from 105 to 115% FTP6min from 55 to 25% FTP
Workout overview

Duration: 1h 6m 10s

Stress points: 75

Zone distribution

Z1: 21m

Z2: 8m

Z3: 17m

Z4: 18m

Z5: 3m

Z6: -

32%
12%
25%
27%
4%
0%

This session aims to replicate the demands of a mountain bike ride / event, by constantly changing the intensity at which we ride at! Not only does the power demand change, but so does your cadence.

Half of the 'ramp up's' are to be completed at a low cadence of 65rpm, whilst the other half are at your chosen cadence. Meanwhile, the 'ramp down's' are to be completed at a more familiar cadence of 85rpm.

The efforts we complete today are typical of a tough mountain bike ride / race, where you could be riding through any sort of terrain that has varying terrain!

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All workouts in 

Dirt Destroyer » Week 4

  • 1. The 'Grind' Finale

    50m | 38 SP

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  • 2. Over-Under's, MTB Style

    1h | 61 SP

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  • 3. Unstructured Structure - Free Ride

    1h 31m | 90 SP

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  • 4. Lumpy Ramps

    1h 6m | 75 SP

    View >

  • 5. Saw Legs

    1h 17m | 75 SP

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